I Was Doing So Well Until…
We’ve all been there. It is so easy to stay disciplined and stick to good nutrition habits during the day and on weekdays. But once we get to the late PM hours or the weekends, all hell breaks loose. Cookies, chocolate, pretzels; one bite is never enough, and we often end up eating more than we should. 

So how can we curb those cravings and stay more consistent with our nutrition regardless of the time of day or day of the week? Is it simply a matter of sheer willpower, or is there more to it?

You May Not Be Eating Enough
When it comes to developing good habits around nutrition, it can be helpful to identify whether you are an abstainer or a moderator. Are you someone that can have one piece of chocolate and save the rest of the bar for later, or do you have to finish the entire thing once you’ve taken the first bite? If you do better by eliminating certain foods, you might be an abstainer, and for you, restricting access to problematic foods might be the best strategy to combat cravings.
However, it is not realistic for some people to completely restrict their access to hyper-palatable, processed foods. This is why many people succumb to intense cravings and overindulge on calorie-dense foods, usually at the end of the day or the end of the week. 


Mon: Strength: High Hang Power Snatch, Power Snatch, Workout: Hang Power Snatch, Box Jump Overs, KB Swings, Chest to Bar Pull-Ups
Tues: Strength: Front Squat, Workout: Row, Front Squats, Burpees
Wed: Strength: Push Jerk, Split Jerk, Workout: Push Jerk, Toes to Bar, Double Unders
Thurs: Workout: DB Farmers Carry, DB Farmers Lunge, Alt DB Slides, No Push-Up Renegade Rows
Fri: Strength: High Hang Clean, Hang Power Clean, Workout: Run, Hang Power Clean, Handstand Push-Ups
Sat: Workout: Up-Down Pull-Ups, Sumo Deadlift, Up-Down to Target
Sun: Workout: Bike, Sit-Ups, Hand Release Push-Ups, Box Jumps

CrossFit Games Individual Event #1

Time Cap: 50 Minutes

75 Toes to Bar

5 Mile Bike

75 Chest to Bar Pull-Ups

5 Mile Bike

Scaling Options:

  • Reduce the # of toes to bar to 40-50, or scale to knee raises 
  • A fan bike or rower Can be used for this workout! 

Advice from our coaches:

Break up the gymnastics early and have a quick rest to work ratio here.  Chip away at small sets with short rest periods. Push your pace on the bike.  It’s a long workout, so pick something that you can maintain but that is slightly uncomfortable. 


Former Members: Thinking about returning to CFML? Check your inbox and texts for a special offer this September. Check here


Our Quarterly retests are coming up, a 1 day event to test a benchmark metcon and your body composition! Save the date: Sunday September 25th for Ardmore and Saturday October 1st for Wayne. 


Check out our Teens and Kids Program!.


  • Kids – Thursdays 4:30 and Saturdays 1pm
  • Juniors – Mondays 4:30, Thursdays 5:15, Saturdays 2pm
  • Teens – Mon/Wed/Thurs 3:45 and Sundays at 11am


  • Kids – Saturdays 11am
  • Juniors – Saturdays 11:30am
  • Teens – Tuesdays/Thursdays 3:30, Sundays 12 (noon)

September is “bring a friend” month.  If the friend joins, the member gets a free month.



MIN 1 & 2 – 400m Run

MIN 3 & 4 – AMRAP of the following*…

7 Hang Power Cleans (115/75)|(75/55)

7 Handstand Push-Ups

*Pick up where you left off.

(Score is Total Rounds + Reps)

Advice from our coaches:

  1. Scale the run to a distance where you have 10-15 seconds of transition time to the barbell.
  2. Choose a weight on the barbell that you can complete 10+ reps unbroken when fresh

CFML – Wayne: 4:30pm Tuesdays adult group class is back!


We have some great workshops coming up with PT Josh Finley! Improve performance and increase range of motion with Josh Finley PT during these 60 min clinics. Sign ups in Wodify posting soon!

-Saturday Oct. 15 Ardmore Knee Pain Workshop

-Saturday Nov. 12 Wayne Squat Mobility Workshop 

Stuff your coach is reading, hearing, watching, using or buying

Your Wide VS Your Narrow Grip
If you’re a beginner, we can pretty much guess your least favorite lift. Is it a snatch…or is it a snatch? A snatch is a complicated Olympic lift that does not come quite as easy as a deadlift or a squat, as we rarely throw objects overhead in a wide grip in our everyday lives. Taking a look at your grip can be super helpful in ironing out some technical problems in a snatch.

Five Pistol Squat Drills
Once you have mastered the two leg squat, then the single leg squat comes in and knocks you off your feet (literally). Pistol squats are a special kind of challenge and are highly dependent on mobility. Get your mobility right and your pistols firing with these drills.

A Free WHOOP and Extra Month’s Membership
WHOOP measures your body’s data over 100 times a second to provide personalized feedback on your recovery, strain, and sleep. Morning Chalk Up readers can get a free strap and an extra month’s membership when you sign up at the link below.

This Exercise Instead of Double Unders
No rope, no problem. Next time you forget your jump rope, use this simple exercise from HWPO as a sub for your dubs to get the same stimulus.